Tabata is a form of high intensity interval training. It is a method that is much more beneficial than regular moderate intensity training like jogging or biking and much more fun. Tabata provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours of exercise, Tabata can be completed in 4 minutes. Yes, you read it right, FOUR MINUTES!
Any exercise can be incorporated into the Tabata training. However, the basic outline of the Tabata training method is as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
Like many other exercises and forms of workouts, you must be committed and determined to put forth all your energy in the exercise. Go all out. (Remember, it is only for 4 minutes!) Using Tabata is quite simple and straight forward. However you must be prepared for the session. The first thing you need to do is to pick the exercises you wish to include in your Tabata training. Squats, pushups, pullups, jump rope, situps, plank holds, sprints, the choices are endless.
This is a sample Tabata training plan using 2 of my favorite exercises, squats and jump rope:
* 20 seconds Jumping Rope
* 10 seconds Rest
* 20 seconds Air Squats
* 10 seconds Rest
Repeat 4 Rounds of each exercise for a total of 8 Rounds
The exercises should be hard enough so it makes you sweat and breath during an interval, however easy enough so you can last the whole Tabata session. Also, make sure you warm up and stretch before the workout and have a cool down and stretch after the workout. If you would like more information on Tabata training or to view some popular Tabata workouts see www.tabatatraining.org.